Dementia, aging…the brain is playing tricks! 6 essential nutrients for brain protection

The silver hair wave is unstoppable! The elderly population in Taiwan has reached 13.2%, or about 3.04 million people. How to prevent the early onset of aging diseases and allow the elderly to age happily and healthily has become a mainstream social issue. Nutritionists say the key is to delay or reverse the pathological aging of the brain, so special attention should be paid to staying away from risk factors including cardiovascular and oxidative stress. To keep your brain healthy, there are six essential nutrients.

Aging and crumbling? The sickly aging brain is causing trouble

Does your body become weaker as you get older? Why is it that although we are both 65 years old, Mr. Guo next door not only looks young and is in good health but continues to work even after retirement, while I have become old and gradually become terminally ill and on the verge of collapse? What is happening to our bodies? ? Nutritionist You Weiming said that it is likely that the pathological aging brain is causing trouble!

Epidemiological, randomized placebo-controlled trials and preclinical studies have found that certain signs appear before pathological brain aging occurs. We must pay close attention to them and not let these signs continue to occur, otherwise the brain's cognitive function will gradually deteriorate.

First, cardiovascular metabolic risk factors

Conditions such as obesity, high blood sugar, high blood pressure, high body fat, etc. can cause blood vessel stiffness, loss of normal function of functional cells, and damage to brain nerves. According to quantitative analysis of literature, 12% of dementia and 21% of Alzheimer's disease in the United States are related to obesity.

Second, anemia

Both blood vessels and tissues require red blood cells to transport oxygen to maintain normal physiological metabolic functions. The chronic hypoxic compensatory effect caused by anemia may increase the risk of neurodegeneration or vascular disease.

Third, oxidative stress

Whether it is excessive oxidation of cells, tissues or nerves, it will cause premature aging, not only the appearance but also the brain. The occurrence of oxidative stress includes: staying up late for a long time, high mental stress, burnt food, environmental pollution, etc., so try to avoid it.

4. Nerve Inflammation

Moderate inflammation helps activate and regenerate cells and enhance immunity, but long-term chronic inflammation can lead to abnormal macrophages and cause nerve damage and pathology. Diseases such as diabetes, hypertension, and cardiovascular diseases are all sources of long-term chronic inflammation.

It is possible to accelerate, delay or reverse the pathological aging of the brain. Nutritionist You Weiming pointed out that people must consume a lot of food every day to survive, and these foods are rich in many effective ingredients that can keep our brains healthy, improve our immune system, and maintain healthy intestinal flora. We must get to know these magical effective ingredients:

1. Micronutrients: Zinc (Zn), selenium (Se), and chromium (Cr), which can be obtained from eggs, seafood, and dark vegetables that we see in daily life.

2. Foods rich in polyphenols: Chili, ginger, garlic, cinnamon, grapes, bananas, green tea, black coffee, etc. all contain phenolic components. Long-term intake of polyphenol foods can offset the damage of high-fat and refined sugar foods to the brain, and help improve the quality of life of the elderly.

3. Foods rich in flavonoids: They are widely found in natural vegetables, fruits, and tea. Studies have shown that consuming more foods rich in flavonoids can improve memory and learning ability, and prevent the occurrence of dementia.

4. Vitamin B group, D, E, C, and folic acid: These ingredients are quite abundant in beans, fish, meat, eggs, and dark vegetables. Among them, research has found that vitamin B group can slow down the rate of brain atrophy by 30%, while folic acid has better cognitive functions on memory.

5. Omega-3 polyunsaturated fatty acids: They are very rich in mackerel, saury, milkfish, and vegetable oils. Their main function is to reduce inflammatory responses and maintain the function and integrity of neuronal membranes.

6. Mediterranean diet: Use whole grains as the staple food, eat vegetables and fruits regularly, eat seafood and poultry in moderation, and like to use olive oil and various spices to cook. This diet pattern is rich in polyphenols, antioxidants, vitamins, dietary fiber and other effective ingredients. Many studies have confirmed that it has anti-inflammatory, longevity, heart protection, and prevention of dementia.